Low Fat Lunch Recipe #5

Gourmet Chicken Sandwich

Gourmet Chicken Sandwich

This is yet another amazingly delicious low fat lunch recipe that you may enjoy at home (as you need to do some "cooking"): The humble "chicken sandwich"!

Seven points in the Weight Watchers' scale seems a lot for lunch, but if you budget your fat intake carefully, you can get away with this delicious sandwich.

Chicken sandwiches can be convenient for lunch, but if you're not careful, it may contain far too much fat for your own good.

Sure, you can buy a sandwich anywhere in town, or in any take-away outlet/kiosk. However, even if they use low fat mayo, you cannot be entirely sure it contains the maximum amount of fat you're after.

If you're not trying to lose weight, perhaps that does not matter that much. But if you're counting calories and fat, or if you're in a WW points system, this delicious low fat lunch recipe is what you need.


600 g chicken breast fillets

2 cups chicken stock

1.5 cups water

1/3 cup drained low fat sun dried tomatoes

1 Tbsp chopped fresh rosemary

A medium-sized Lebanse bread

1/2 small red onion (sliced)

1 Lebanese cucumber (sliced)

60 g baby rocket leaves

1/3 cup yogurt

1/2 tsp toasted black cumin seeds

Nutritional Information:

Serves 4

Fat: 8.4 g

Cal: 411

KJ: 1720

WW: 7 Point

This is what you do:

Combine the chicken, chicken stock and water in a large saucepan and bring to boil. Then simmer for about 10 minutes.

Cool the chicken down, and slice thinly.

Drain the sun-dry tomatoes by placing them in kitchen paper towels, and then slice them thinly.

Slice thinly the rosemary leaves, and blend it with the tomatoes and 2 Tbsp of chicken stock till it forms a paste.

Cut the bread in 2 parts and toast both sides.

Spread the paste, and top it with chicken, onion, cucumber and rocket leaves.

Serve with combined yogurt and seeds.

Source: The Australian Women's Weekly Lean Food

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